Fitness and prepardness.. but im tired today

[Vapor]

I did manage to do upper back Nad biceps today.


Been doing high reps and lower weight along with a more limited rom on bench. Some minor discomfort but not too bad. I really need to shed some pounds and get back into lower body.

I have zero desire to be a power lifter ever again. I'd like to keep my muscle (I'm fat but I also carry a lot more muscle mass than most dudes. My forearms are 15.5" with visible veins when I have a pump)

 

[libertysnake]

I did manage to do upper back Nad biceps today.


Been doing high reps and lower weight along with a more limited rom on bench. Some minor discomfort but not too bad. I really need to shed some pounds and get back into lower body.

I have zero desire to be a power lifter ever again. I'd like to keep my muscle (I'm fat but I also carry a lot more muscle mass than most dudes. My forearms are 15.5" with visible veins when I have a pump)

Did back, shoulders, and triceps today. I try to do them on the same day cause a lot of the exercises overlap grouping wise, and I want to give myself a full week of rest after working out each muscle group well with high reps.

I'm not looking to get super big, but is doing once a week enough? I'm definitely getting gains, and my goal is to try to maintain 12+ reps if possible. I'm hitting 18-20 reps, before dropping down to 12 reps, 3-4 sets. The gains are coming, not super fast, but they're coming along.

Technically I'm more genetically inclined to bulk though, since from my report I'm fast twitch fibers:




Anyway, schedule wise I break it up though, so I do different muscle groups each time. Legs are a whole day in and of itself.

Days wise I do:

Leg Day
Chest and forearms
Biceps and core
Triceps, back, and shoulders
Neck on some random day when I have 15 minutes free

 

[camper4lyfe]

I was in a piss poor mood on Wednesday, and stressed to the gills. The weather was shit for my normal noon run time, and we ended up having to go home early to get our kids off the bus because the babysitter tested positive for the rona.

I went for a run to burn off the crazies.



Sometimes it's good to just let go

 

[libertysnake]

I was in a piss poor mood on Wednesday, and stressed to the gills. The weather was shit for my normal noon run time, and we ended up having to go home early to get our kids off the bus because the babysitter tested positive for the rona.

I went for a run to burn off the crazies.

View attachment 138915

Sometimes it's good to just let go

That's what it's about. Sometimes you need something to focus you on the present. Something that demands and forces you to push forward on that single task.

 

[Vapor]

Did back, shoulders, and triceps today. I try to do them on the same day cause a lot of the exercises overlap grouping wise, and I want to give myself a full week of rest after working out each muscle group well with high reps.

I'm not looking to get super big, but is doing once a week enough? I'm definitely getting gains, and my goal is to try to maintain 12+ reps if possible. I'm hitting 18-20 reps, before dropping down to 12 reps, 3-4 sets. The gains are coming, not super fast, but they're coming along.

Technically I'm more genetically inclined to bulk though, since from my report I'm fast twitch fibers:

View attachment 138881


Anyway, schedule wise I break it up though, so I do different muscle groups each time. Legs are a whole day in and of itself.

Days wise I do:

Leg Day
Chest and forearms
Biceps and core
Triceps, back, and shoulders
Neck on some random day when I have 15 minutes free

Personally I am no expert at this point. There's so much info on strength training out there it's insane.


I am a poor bencher. My lower body is larger, and I have long arms for my height. I could deadlift 400 lbs right off the bat. Benching I had to work at for ten years. I didn't see my best size and strength until I hit upper body 2x a week. One day was heavy, and I mean 1-5 reps max per set. The other was lighter and more reps. Somewhere between 12-20. I also had no kids, girlfriend, and only worked part time.


You need progressive overload and smart program planning to get both gains and to stay away from injury. Sometimes that means just adding a rep or a set, doesn't always have to be more weight to the bar.

At 35, I have a tear in a pelvic tendon that never fully heals, a bad right knee, and a bum right shoulder. No one cares what I used to bench or deadlift. If I could go back, I think I'd have a talk with 23 year old me. I'll never see my goals of a 700 bench, 700 deadline, and 500 bench. At least not without gear, and I've never even willing to cross that line.

 

[libertysnake]

Personally I am no expert at this point. There's so much info on strength training out there it's insane.


I am a poor bencher. My lower body is larger, and I have long arms for my height. I could deadlift 400 lbs right off the bat. Benching I had to work at for ten years. I didn't see my best size and strength until I hit upper body 2x a week. One day was heavy, and I mean 1-5 reps max per set. The other was lighter and more reps. Somewhere between 12-20. I also had no kids, girlfriend, and only worked part time.


You need progressive overload and smart program planning to get both gains and to stay away from injury. Sometimes that means just adding a rep or a set, doesn't always have to be more weight to the bar.

At 35, I have a tear in a pelvic tendon that never fully heals, a bad right knee, and a bum right shoulder. No one cares what I used to bench or deadlift. If I could go back, I think I'd have a talk with 23 year old me. I'll never see my goals of a 700 bench, 700 deadline, and 500 bench. At least not without gear, and I've never even willing to cross that line.

I should maybe talk to a trainer to get a good plan, or just join a gym in the new year. I kind of have no excuse, cause I have a friend who is a body builder. Dude is dead lifting 535 last I checked. But nailing down a better strategy is definitely a good idea like you said, with someone who is serious about good form and habits.

I'll be honest my goal is not to get extremely big. I've got a little tone already from the lifting in my arms, but if I could put on a little more I'd be totally fine with that. I'm right at the point that the bulk I've put on has filled out most of the loose skin I have from losing 180 lbs. I think a little more bulk, especially on my shoulders and back, and I'd be happy.

 

[Vapor]

Well see, I'm just a fat guy.

 

[Celt]

Did back, shoulders, and triceps today. I try to do them on the same day cause a lot of the exercises overlap grouping wise, and I want to give myself a full week of rest after working out each muscle group well with high reps.

I'm not looking to get super big, but is doing once a week enough? I'm definitely getting gains, and my goal is to try to maintain 12+ reps if possible. I'm hitting 18-20 reps, before dropping down to 12 reps, 3-4 sets. The gains are coming, not super fast, but they're coming along.

Technically I'm more genetically inclined to bulk though, since from my report I'm fast twitch fibers:

View attachment 138881


Anyway, schedule wise I break it up though, so I do different muscle groups each time. Legs are a whole day in and of itself.

Days wise I do:

Leg Day
Chest and forearms
Biceps and core
Triceps, back, and shoulders
Neck on some random day when I have 15 minutes free

Also no expert here, but ideally you want to hit each major group 2x per week. For chest/back/quads you want to target for about 24 total sets per week. If 2x per week that's 12 sets each workout.

I dont do any direct arm work anymore and my arms are about 17", solid. Arms get worked when doing your chest and back, but if you want to do direct arm work i wouldnt do it more than 1x per week to avoid overuse injuries.

I stopped doing dedicated shoulder days 25 years ago. I would do front and side delts on chest day and rear delts on back day.

Currently im doing a full body routine 3 days one week the 2 days the next, but i need more rest due to being at this for over 30 years (Im 48).

Since you ruck so much Id do legs only 1x per week.

An example week could look like this.

Day1 chest, delts, tris

Flat Dumbell presses 4 sets
Incline dumbell presses 4 sets
Chest flies 4 sets

Overhead dumbell presses 4 sets
Side lateral raises 3 sets

Tricep pushdowns 4 sets
Tricep kickbacks 4 sets

Day 2

Squats 4 sets
Lunges 4 sets
1 leg stand ups 4 sets
Bulgarian split squats 4 sets

Day 3 off

Day 4
Bent over barbell rows 4 sets
Wide grip pull ups 4 sets
Dead lifts 4 sets

Shrugs 4 sets
Rear dumbell flies 4 sets

Standing Dumbell curls 4 sets
Concentration curls 4 sets


Day 5

Chest
Front delts
No arm work

Day 6 off

Day 7

back
Deadlift
Rear delts
No arm work

Its good to use alternative exercises often to avoid over use injuries and i liked doing one heavier day with bigger movements, and my 2nd day of the week on a given bodypart would be lighter with maybe only 1 msjor movement and 2 finess exervises.

Depending on what your goals are, the time you have to lift, and available equipment the routines are endless. If you want help figuring out a program id be glad to help, but I am not a certified trainer (although i did take a lot of college credits on fitness/nutrition, etc... but that was a long time ago).

 

[libertysnake]

Also no expert here, but ideally you want to hit each major group 2x per week. For chest/back/quads you want to target for about 24 total sets per week. If 2x per week that's 12 sets each workout.

I dont do any direct arm work anymore and my arms are about 17", solid. Arms get worked when doing your chest and back, but if you want to do direct arm work i wouldnt do it more than 1x per week to avoid overuse injuries.

I stopped doing dedicated shoulder days 25 years ago. I would do front and side delts on chest day and rear delts on back day.

Currently im doing a full body routine 3 days one week the 2 days the next, but i need more rest due to being at this for over 30 years (Im 48).

Since you ruck so much Id do legs only 1x per week.

An example week could look like this.

Day1 chest, delts, tris

Flat Dumbell presses 4 sets
Incline dumbell presses 4 sets
Chest flies 4 sets

Overhead dumbell presses 4 sets
Side lateral raises 3 sets

Tricep pushdowns 4 sets
Tricep kickbacks 4 sets

Day 2

Squats 4 sets
Lunges 4 sets
1 leg stand ups 4 sets
Bulgarian split squats 4 sets

Day 3 off

Day 4
Bent over barbell rows 4 sets
Wide grip pull ups 4 sets
Dead lifts 4 sets

Shrugs 4 sets
Rear dumbell flies 4 sets

Standing Dumbell curls 4 sets
Concentration curls 4 sets


Day 5

Chest
Front delts
No arm work

Day 6 off

Day 7

back
Deadlift
Rear delts
No arm work

Its good to use alternative exercises often to avoid over use injuries and i liked doing one heavier day with bigger movements, and my 2nd day of the week on a given bodypart would be lighter with maybe only 1 msjor movement and 2 finess exervises.

Depending on what your goals are, the time you have to lift, and available equipment the routines are endless. If you want help figuring out a program id be glad to help, but I am not a certified trainer (although i did take a lot of college credits on fitness/nutrition, etc... but that was a long time ago).

I really need to make a new schedule though like you said and increase my total sets per week except for direct arm and legs as advised.

So I don’t have much equipment wise. This is what I have:

• 2x dumbbells that go up to 55 lbs each.
• 1x dumbbell connector to make a barbell
• A folding bench but it has no rest for benches so I have to be careful using it bench presses and stick to dumbbells so I don’t die
• 1x 15 lb elastic leg band
• 1x 25 lb elastic leg band
• Dip / seated pull up bars I use for dips and try my best assisted pull ups wise: B-BARS
• Perfect Pushup Elite
• A few yoga blocks
• Lot of ruck plates laying around
• Bunch of various weight sandbags. Heaviest is 30 I think.
• 50 lb kettlebell
• One adjustable kettlebell that goes up to 40
• A few small 5 and 10 pound soft kettlebells I use to add to my ruck to get for the next weight plate
• yoga mat
• A Home Depot bucket I may use for leg work?

 

[holdover]

Personally I am no expert at this point. There's so much info on strength training out there it's insane.


I am a poor bencher. My lower body is larger, and I have long arms for my height. I could deadlift 400 lbs right off the bat. Benching I had to work at for ten years. I didn't see my best size and strength until I hit upper body 2x a week. One day was heavy, and I mean 1-5 reps max per set. The other was lighter and more reps. Somewhere between 12-20. I also had no kids, girlfriend, and only worked part time.


You need progressive overload and smart program planning to get both gains and to stay away from injury. Sometimes that means just adding a rep or a set, doesn't always have to be more weight to the bar.

At 35, I have a tear in a pelvic tendon that never fully heals, a bad right knee, and a bum right shoulder. No one cares what I used to bench or deadlift. If I could go back, I think I'd have a talk with 23 year old me. I'll never see my goals of a 700 bench, 700 deadline, and 500 bench. At least not without gear, and I've never even willing to cross that line.

Tall guys have more problems with benching and push ups. Its easier for Stocky guys , and the reverse is true for running

 

[Celt]

I really need to make a new schedule though like you said and increase my total sets per week except for direct arm and legs as advised.

So I don’t have much equipment wise. This is what I have:

• 2x dumbbells that go up to 55 lbs each.
• 1x dumbbell connector to make a barbell
• A folding bench but it has no rest for benches so I have to be careful using it bench presses and stick to dumbbells so I don’t die
• 1x 15 lb elastic leg band
• 1x 25 lb elastic leg band
• Dip / seated pull up bars I use for dips and try my best assisted pull ups wise: B-BARS
• Perfect Pushup Elite
• A few yoga blocks
• Lot of ruck plates laying around
• Bunch of various weight sandbags. Heaviest is 30 I think.
• 50 lb kettlebell
• One adjustable kettlebell that goes up to 40
• A few small 5 and 10 pound soft kettlebells I use to add to my ruck to get for the next weight plate
• yoga mat
• A Home Depot bucket I may use for leg work?

I prefer dumbells to barbells anyway as it allows for more feeedom in your shoulders.


You can use the bands for nearly any movement.

When I was 27 i was in the best shape ever at a ripped 205lbs and all i had was adjustable dumbells (240lbs of plates for them) a homemade adjustable bench made of 2x6s and a pull up bar.

My workouts were like this

Day 1

Flat db press 4 sets
Incline db press 4 sets
Db flies 4 sets

Standing overhead press 4 sets
Side lateral raises 3 sets

1 arm overhead tricep extension 3 sets
Tricep kick backs 3 sets

Day 2

Wide grip pull ups 4 sets (i could do 30 clean, full extension pullups, no cheating)
Reverse close grip pull ups 4 sets
1 arm db rows 4 sets
Db shrugs 4 sets
Rear db flies 4 sets

Standing db curls 3 sets
Seated concentration curls 3 sets

Day 3

Run
1 legged standups 4 sets
Db squats 4 sets

Day 4 off

Day 5 repeat day 1

Day 6 repeat day 2

Day 7 off

Repeat

This was a typical workout, but i would change the order of exercises and i would throw in other exercises to substitute as well.

You can use the bands for rear flies, chest flies, front raises, side raises, almost anything to create resistance.

Because of my shoulder issues and benching i do whats called plate presses alot now. While standing ill take 2 10lb steel plates and squeeze them together close to my chest, then press them out until my arms are nearly locked, all while squeezing the plates together, and rep it out.

If you come up with a plan of how many days and how much time each day you can spend to lift i can try to help you come up with a plan.

 

[libertysnake]

I prefer dumbells to barbells anyway as it allows for more feeedom in your shoulders.


You can use the bands for nearly any movement.

When I was 27 i was in the best shape ever at a ripped 205lbs and all i had was adjustable dumbells (240lbs of plates for them) a homemade adjustable bench made of 2x6s and a pull up bar.

My workouts were like this

Day 1

Flat db press 4 sets
Incline db press 4 sets
Db flies 4 sets

Standing overhead press 4 sets
Side lateral raises 3 sets

1 arm overhead tricep extension 3 sets
Tricep kick backs 3 sets

Day 2

Wide grip pull ups 4 sets (i could do 30 clean, full extension pullups, no cheating)
Reverse close grip pull ups 4 sets
1 arm db rows 4 sets
Db shrugs 4 sets
Rear db flies 4 sets

Standing db curls 3 sets
Seated concentration curls 3 sets

Day 3

Run
1 legged standups 4 sets
Db squats 4 sets

Day 4 off

Day 5 repeat day 1

Day 6 repeat day 2

Day 7 off

Repeat

This was a typical workout, but i would change the order of exercises and i would throw in other exercises to substitute as well.

You can use the bands for rear flies, chest flies, front raises, side raises, almost anything to create resistance.

Because of my shoulder issues and benching i do whats called plate presses alot now. While standing ill take 2 10lb steel plates and squeeze them together close to my chest, then press them out until my arms are nearly locked, all while squeezing the plates together, and rep it out.

If you come up with a plan of how many days and how much time each day you can spend to lift i can try to help you come up with a plan.

Technically I could do as many days as possible, but I figure 5 days a week is a good plan? I have a few rest / chore days in there to keep the wife happy. Also 5 days is easier to work around if I have to push / pull around my free days due to emergencies or things that come up. That seems like the best bet and most realistic since I have some fluidity.

I'm rucking I'd say reliably 3 days a week, sometimes 4 as my cardio with the 45lb plate and about 7lbs in water on me with the bladder. I may add the 15 lb soundbag one day a week in there or so and do a 60 day, to work my way up a little more. My calves are glorious from weighing over 300+ lbs for years -- all I did was keep up the leg work so I didn't lose the muscle. I translated the weight of being heavy into rucking to keep the legs solid.

Outside of that, I'm open to suggestions based on the equip I have and maybe some info on why I want to break it down that way so I understand the significance. I feel like I'm being pretty conservative on 1 day a week per muscle group, so I have room to probably increase / adjust. Better to start too infrequently like I have been, I figure, than inure myself going too hard too fast.

So yeah if you have suggestions based on the equip I have, I'm all ears. I'll give it a shot, absolutely, and appreciate it.

 

[Celt]

I split up shoulders and put them on chest and back day because otherwise they will get over worked and you will be more prone to injuries.

So many potential plans.

We could make a 5 day a week plan where you get 2 "push" days, 2 pull days and 1 leg day, or we could make 3 full body days with 8 sets for each major muscle group but it might take a little longer each day.

How old are you, and whats your current weight? How much protein and total calories are you eating each day?

 

[libertysnake]

I split up shoulders and put them on chest and back day because otherwise they will get over worked and you will be more prone to injuries.

So many potential plans.

We could make a 5 day a week plan where you get 2 "push" days, 2 pull days and 1 leg day, or we could make 3 full body days with 8 sets for each major muscle group but it might take a little longer each day.

How old are you, and whats your current weight? How much protein and total calories are you eating each day?

Late 30s. 162-165. Total calories depends on the day, but I target about 1600-1700 daily to maintain my weight on a rest day. I may increase that given I’m about as low weight as I can go.

 

[Celt]

Late 30s. 162-165. Total calories depends on the day, but I target about 1600-1700 daily to maintain my weight on a rest day. I may increase that given I’m about as low weight as I can go.

Do ypu prefer a 5 day workout plan or a 3 day full body plan?

 

[libertysnake]

Do ypu prefer a 5 day workout plan or a 3 day full body plan?

What do you think would be better? As long as I have schedule flexibility I’m fine.

 

[Celt]

Lately, im doing the full body program. It takes me about 1:15 to get through it.

The key is to stick with whatever routine your doing for at least 6-8 weeks to see how its working. I can put something together for you and let me know how it works.

 

[libertysnake]

Lately, im doing the full body program. It takes me about 1:15 to get through it.

The key is to stick with whatever routine your doing for at least 6-8 weeks to see how its working. I can put something together for you and let me know how it works.

Sounds awesome. Definitely. My doctor told me to lose weight years ago and I lost 180 pounds. If you say to do it, I’ll do it. I yield to the experts on the topic and follow through.

Also agreed any plan takes time to see results. If there is one thing I’ve learned it’s that fitness results are not linear week to week. Some weeks I drag ass. Other weeks I’m a monster. Overall I’m improving.

 

[GOPerfect]

Sounds awesome. Definitely. My doctor told me to lose weight years ago and I lost 180 pounds. If you say to do it, I’ll do it. I yield to the experts on the topic and follow through.

Also agreed any plan takes time to see results. If there is one thing I’ve learned it’s that fitness results are not linear week to week. Some weeks I drag ass. Other weeks I’m a monster. Overall I’m improving.

Improvements are the important parts. Every one of us in every facet of our lives can improve. I like your attitude on this

 

[libertysnake]

Improvements are the important parts. Every one of us in every facet of our lives can improve. I like your attitude on this

Absolutely. I evaluated some of the time I had been putting into leisure activities and asked if that time could be better used elsewhere. I should probably spend some time relaxing more often, but with the time redistribution I’ve consistently worked out for months by being dedicated. It’s also about consistency.

我也學到了說漢語。

(I also learned to speak Chinese).

 

[Celt]

@libertysnake

For starters you always got to warm up properly. I like to start with rotator cuff exercises. I do internal rotation, external rotation, and some face pulls. 3 sets each with a little bit of stretching between each set. If you have a question on form for any exercises it might be easier to youtube it.


Day 1

Do these grouped exercises with no rest between. For example, do your chest exercise, then immediately do the back exercise without a break, then rest 2 minutes before repeating. Its called a giant set.

-Db chest press 4 sets
-1 arm db row 4 sets (i call these lawn mower rows)

-Incline pushups (feet on a chair) 3 sets
-Assisted wide grip/palms out pull ups 3 sets

-Db overhead press 4 sets
-1 legged standups 4 sets

-Lunges (weighted or not) 4 sets
-Standing db curls
-One arm overhead tricep extensions

Day 2 off

Day 3

-Push ups 4 sets
-Close grip, assisted pull ups, palms in 4 sets

-Db Floor flies (youtube dumbell floor flies for form) 3 sets
-1 arm db rows 3 sets

-Db or banded front raises (point your thumbs up to help focus on front delt) 4 sets
-Dumbell/weighted squats 4 sets

-Rear flies (either dumbell or bands to hit rear delts) 4 sets
-Bulgarian split squats 4 sets

Day 4 off

Day 5

-Pushups with one hand on a yoga block, and alternate each set 4 sets
-Wide grip assited pull ups 4 sets

-Incline pushups 3 sets
-db deadlifts 3 sets


-Thrusters (you hold dumbells ready to do an overhead press while you do a squat, when your at the top you do the overhead db press, lower the db to your shoulder then do another squat, repeat) 4 sets
-Side raises (you can use bands or light dumbells. But youtube proper form to hit the side delts)

Day 6 off

Day 7 off

Repeat


Choose a weight that allows you from 12-15 reps ideally. Your last couple reps of every set should be a bit of a struggle, but not to failure.

After the first 4 weeks, all exercises listed at 3 sets should go to 4 sets.

You may find you want to add equipment or things dont flow good enough and we can modify things.

Remember, Im not a trainer or certified, just a guy who has been lifting and learning for 30 years. Ive done a number of my own programs and have learned what works for me and what doesnt. Not everyone responds the same and thats why its good to work with a trainer who can closely monitor you and your progress.

Overtraining, and overuse injuries suck because you lose gains and time.

There are a bunch of good youtube fitness channelsout there to learn from as well.

And when doing benching or pushups keep your arms at about 45 degrees from your body. Meaning you want your elbows closer to your sides when youre in the down position than having your elbows flared all the way away from your sides. This is something i was never taught when i was younger and it killed my shoulders. Upright rows, and behind the neck presses or pull downs are also real bad for the shoulders.

 

[libertysnake]

@libertysnake

For starters you always got to warm up properly. I like to start with rotator cuff exercises. I do internal rotation, external rotation, and some face pulls. 3 sets each with a little bit of stretching between each set. If you have a question on form for any exercises it might be easier to youtube it.


Day 1

Do these grouped exercises with no rest between. For example, do your chest exercise, then immediately do the back exercise without a break, then rest 2 minutes before repeating. Its called a giant set.

-Db chest press 4 sets
-1 arm db row 4 sets (i call these lawn mower rows)

-Incline pushups (feet on a chair) 3 sets
-Assisted wide grip/palms out pull ups 3 sets

-Db overhead press 4 sets
-1 legged standups 4 sets

-Lunges (weighted or not) 4 sets
-Standing db curls
-One arm overhead tricep extensions

Day 2 off

Day 3

-Push ups 4 sets
-Close grip, assisted pull ups, palms in 4 sets

-Db Floor flies (youtube dumbell floor flies for form) 3 sets
-1 arm db rows 3 sets

-Db or banded front raises (point your thumbs up to help focus on front delt) 4 sets
-Dumbell/weighted squats 4 sets

-Rear flies (either dumbell or bands to hit rear delts) 4 sets
-Bulgarian split squats 4 sets

Day 4 off

Day 5

-Pushups with one hand on a yoga block, and alternate each set 4 sets
-Wide grip assited pull ups 4 sets

-Incline pushups 3 sets
-db deadlifts 3 sets


-Thrusters (you hold dumbells ready to do an overhead press while you do a squat, when your at the top you do the overhead db press, lower the db to your shoulder then do another squat, repeat) 4 sets
-Side raises (you can use bands or light dumbells. But youtube proper form to hit the side delts)

Day 6 off

Day 7 off

Repeat


Choose a weight that allows you from 12-15 reps ideally. Your last couple reps of every set should be a bit of a struggle, but not to failure.

After the first 4 weeks, all exercises listed at 3 sets should go to 4 sets.

You may find you want to add equipment or things dont flow good enough and we can modify things.

Remember, Im not a trainer or certified, just a guy who has been lifting and learning for 30 years. Ive done a number of my own programs and have learned what works for me and what doesnt. Not everyone responds the same and thats why its good to work with a trainer who can closely monitor you and your progress.

Overtraining, and overuse injuries suck because you lose gains and time.

There are a bunch of good youtube fitness channelsout there to learn from as well.

And when doing benching or pushups keep your arms at about 45 degrees from your body. Meaning you want your elbows closer to your sides when youre in the down position than having your elbows flared all the way away from your sides. This is something i was never taught when i was younger and it killed my shoulders. Upright rows, and behind the neck presses or pull downs are also real bad for the shoulders.

The pushup thing I have basically forces you to do that if you position the handles to run parallel to your body. If you position them across your body, you'll do what you described with your elbows going out. That's one thing I like about them.

 

[libertysnake]

@libertysnake

For starters you always got to warm up properly. I like to start with rotator cuff exercises. I do internal rotation, external rotation, and some face pulls. 3 sets each with a little bit of stretching between each set. If you have a question on form for any exercises it might be easier to youtube it.


Day 1

Do these grouped exercises with no rest between. For example, do your chest exercise, then immediately do the back exercise without a break, then rest 2 minutes before repeating. Its called a giant set.

-Db chest press 4 sets
-1 arm db row 4 sets (i call these lawn mower rows)

-Incline pushups (feet on a chair) 3 sets
-Assisted wide grip/palms out pull ups 3 sets

-Db overhead press 4 sets
-1 legged standups 4 sets

-Lunges (weighted or not) 4 sets
-Standing db curls
-One arm overhead tricep extensions

Day 2 off

Day 3

-Push ups 4 sets
-Close grip, assisted pull ups, palms in 4 sets

-Db Floor flies (youtube dumbell floor flies for form) 3 sets
-1 arm db rows 3 sets

-Db or banded front raises (point your thumbs up to help focus on front delt) 4 sets
-Dumbell/weighted squats 4 sets

-Rear flies (either dumbell or bands to hit rear delts) 4 sets
-Bulgarian split squats 4 sets

Day 4 off

Day 5

-Pushups with one hand on a yoga block, and alternate each set 4 sets
-Wide grip assited pull ups 4 sets

-Incline pushups 3 sets
-db deadlifts 3 sets


-Thrusters (you hold dumbells ready to do an overhead press while you do a squat, when your at the top you do the overhead db press, lower the db to your shoulder then do another squat, repeat) 4 sets
-Side raises (you can use bands or light dumbells. But youtube proper form to hit the side delts)

Day 6 off

Day 7 off

Repeat


Choose a weight that allows you from 12-15 reps ideally. Your last couple reps of every set should be a bit of a struggle, but not to failure.

After the first 4 weeks, all exercises listed at 3 sets should go to 4 sets.

You may find you want to add equipment or things dont flow good enough and we can modify things.

Remember, Im not a trainer or certified, just a guy who has been lifting and learning for 30 years. Ive done a number of my own programs and have learned what works for me and what doesnt. Not everyone responds the same and thats why its good to work with a trainer who can closely monitor you and your progress.

Overtraining, and overuse injuries suck because you lose gains and time.

There are a bunch of good youtube fitness channelsout there to learn from as well.

And when doing benching or pushups keep your arms at about 45 degrees from your body. Meaning you want your elbows closer to your sides when youre in the down position than having your elbows flared all the way away from your sides. This is something i was never taught when i was younger and it killed my shoulders. Upright rows, and behind the neck presses or pull downs are also real bad for the shoulders.

Also I will target starting this next week as I started my rotation this week and I have to gear into this properly and get things setup. I normally setup my weights and bench and the dip bars in the morning, and afternoon work out, and put them all away afterwards (taredown is quick compared to putting them up).

 

[togmaster]

Anyone else ever try this or a similar program? Basement Beast
@Dr. Evil recommended in another thread. I tried his free workouts on YouTube and they seemed pretty good.

 

[Vapor]

I too always group shoulders with push (front/side) or pull (rear.)

Same with triceps and Biceps.

 

[Celt]

I too always group shoulders with push (front/side) or pull (rear.)

Same with triceps and Biceps.

I stopped doing direct arm work by and large for the past year or so as i kept getting tendonitis in my elbows. And while my arms could be bigger and stronger if i did hit them, they are still solid from all my other work.

 

[Xae289]

I haven't done pull-ups routinely since I got out of the Marine Corps. I decided to look at what PFT standards are these day. So I want to get back to being able to get a 100 at the pullups event. That means a max set of 23 pull-ups.

I went back to the old tool that got my pull-up numbers up in the first place, the Armstrong Pull-up Program. Today was Day 1. Palms facing outboard and arms shoulder-width apart. My max set was a lousy 8. By the 5th set, (90 sec rest between sets) I only did 1 pull-up. Terrible numbers. They would be depressing, but instead, it's motivation to focus on muscle groups that I've let slack.

 

[libertysnake]

I may also go down to rucking two days week. I feel like I was making more progress when I was doing just two or three days, when pushing three or maybe four. I'll see how the next few weeks go at 3 days a week and if I'm still stagnant I'll experiment with a few weeks at two days a week and add more walks to even out the calorie burn.

 

[Celt]

I haven't done pull-ups routinely since I got out of the Marine Corps. I decided to look at what PFT standards are these day. So I want to get back to being able to get a 100 at the pullups event. That means a max set of 23 pull-ups.

I went back to the old tool that got my pull-up numbers up in the first place, the Armstrong Pull-up Program. Today was Day 1. Palms facing outboard and arms shoulder-width apart. My max set was a lousy 8. By the 5th set, (90 sec rest between sets) I only did 1 pull-up. Terrible numbers. They would be depressing, but instead, it's motivation to focus on muscle groups that I've let slack.

At my best, (when I was 27) I could do 30, clean full extension with chin over the bar. Due to bone spurs/impingement I cant do any excessive work with my arms overhead or Ill end up with a bad case of tendonitis. Most of my back work now is rowing type mpvements.

 

[holdover]

Wide grip pull ups 4 sets (i could do 30 clean, full extension pullups, no cheating)

Thats freaking great. the most I could do was 20 , and I was over 200 pounds too.